Freshmen P.E. CRT Study Guide Revised 2013

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Freshmen P.E. CRT Study Guide Revised 2013

Fitness

1.  Name the five health-related components of fitness and give an example of how each istested. p.4

Health related component / Example

2.  List 5 activities that would help improvecardiovascular endurance. p.4(Any activity that will keep the heart rate in the target heart rate zone for an extended period of time)

1.

2.

3.

4.

5.

3.  Name the six components of skill related fitness and give an example of each. p.5

Skill related component of fitness / Example

4.  A person with good cardiovascular fitness has a stronger heart which pumps ______.

5.  Why is cardiovascular fitness important?

How long should a person be active for to best develop cardiovascular fitness?

How do you increase intensity during cardiovascular fitness?

6.  What is the benefit of stretching and improving flexibility? p. 4

7.  How often and should stretching be done to be beneficial? p.4

8.  Cardiovascular exercise affects the ______, ______and arteries. Explain how a person can measure their cardiovascular fitness. p.4

9.  Define resting heart rate, target heart rate, and maximum heart rate.Then give the formula to figure out each. P.7

Definition / Formula
Resting Heart Rate
Maximum Heart Rate
Target Heart Rate ZONE

10. What are the 2 benefits of cardiovascular fitness? p.4

1.

2.

11. What are 2 ways cardiovascular fitness be improved? P.4

1.

2.

12. List 3 benefits to exercising regularly.

1.

2.

3.

13. List3 risks of not exercising regularly.

1.

2.

3.

14. What is the best way to lose weight? P.45

15. Body composition determines the amount of body fat compared to lean body mass. What 4 components in the body make up lean body mass? P.4

1.

2.

3.

4.

16. List 5 examples of cardiovascular endurance activities. P.4

1.

2.

3.

4.

5.

17. Define “FITT” principal and explain what each letter means in relation to working out either aerobically or strength training. P.5

DEFINE / Explain
F
I
T
T

18. Fill in the chart using P.6

DYNAMIC WARM UP / COOL DOWN
DEFINITION
HOW LONG EACH SHOULD LAST
PURPOSE AND BENEFITS or IMPORTANCE OF EACH
SHOULD INCLUDE EXERCISES THAT:

Weight Training

19. List the 4 benefits of muscular fitness. p.4

1.

2.

3.

4.

20. Write how many sets and repetitions should be done to increase the following. P.4

SETS and REPS / How Much Weight
Muscular endurance
Muscular Strength

21. List the 3 benefits of increased muscular endurance. P.4

1.

2.

3.

22. A workout involving an intense workout using various exercises completed in a short period of time is called a ______. P.36

23. What are the 3 objectives of weight training? P.36

1.

2.

3.

24. Define the following: repetition (rep)? What is a set? P.36

DEFINITION
SET
REP

25. Why is it important to have a spotter in free weights? P.37

26. How do you determine how much weight to lift in any exercise? P.36

27. What is one way to avoid strain/injury? P.37

28. How much weight do you need to add to a 45lb bar to bench 115 lbs?

Swimming

29. List the safety guidelines for all swimmers. P.29

30. What item(s) should be thrown to a drowning victim?

31. The back and front crawl use what type of kick? P.31

32. Swimming laps is an example of which health related fitness component?

33. Describe the following. P.31

Body Position / Kicking Technique
Front Crawl
Back Crawl

34. What health related component of fitness does swimming fall under?

35. List the benefits of team building activities.

36.

Heart Rate

37. To determine your heart rate, you must locate your pulse. Where and how would you do this?

38. When is the best time to get a true resting heart rate?

39. Rob is a 17 year old student. The maximum heart rate for a person is 220-age. What is the maximum heart rate Rob should achieve?

Other

40. Circle the correct answer:

a.  Defense: trying to score not trying to score

b.  Offense : trying to score not trying to score

41. What should you do before any workout?

42. What risks are associated with lack of consistent exercise?

43. Stretching exercises improve range of motion and flexibility

Label the muscles.

Abdominals
Bicep
Deltoids
Gastrocnemius
Gluteus Maximus
Hamstrings
LatissimusDorsi
Oblique
Pectorals
Quadriceps
Trapezius
Triceps